FitnessGuide



Resistance training increases muscle strength by making your muscles work against a weight or force

Different forms of resistance training include using free weights, weight machines, resistance bands and

your own body weight. A beginner needs to train two or three times per week to gain the maximum benefit


Here's the main Exercises that will Strengthen Your muscles :



Barbell hip bridge: (This exercise benefits glutes)

How to ?

  • Sit on the floor with a bench behind you and a weighted barbell over your legs. Roll the bar so it’s directly over your hips and lean back so your shoulder blades rest on the bench
  • Drive through your feet, pushing up your hips (shoulders and feet supporting you). Squeezing your glutes, extend as high as possible. Hold for 5 secs then slowly lower. Do 20 reps



Deadbug: (This exercise benefits: abs)

How to ?

  • Lie on your back with your arms skywards and legs raised and bent at 90 degrees
  • Slowly lower your arms behind you, as you extend your left leg out in front
  • Exhale, then gently return to the starting position and repeat, this time extending the right leg
  • Lower the weight if your back arches off the floor. Do 10 reps per leg



Dumbbell lunge: (This exercise benefits: glutes, quads, hamstrings)

How to ?

  • Stand holding a dumbbell in each hand
  • Step forwards into a lunge on your left leg. Hold for a beat
  • Push off your left leg to return to the starting position and repeat. Do 10 reps per leg



Renegade row: (This exercise benefits: abs, shoulders)

How to ?

  • With a dumbbell in each hand, start in a plank position, keeping your pelvis as stable as possible
  • Row your right arm back without twisting your shoulders, keeping your elbows tucked in to engage your lats
  • End with your wrist by your hip, then lower the dumbbell back to the floor
  • Repeat on the other side, then do a press-up. That's one rep. Do 10 reps total



Romanian deadlift: (This exercise benefits: core, hamstrings)

How to ?

  • Holding a barbell in your hands, keep your knees slightly bent, your back straight and your core embraced
  • Hinge forwards at the hips, keeping your arms straight so the barbell is directly in front of your legs. Hold for 3 secs then return to the starting position. Do 10 reps per leg



Floor press: (This exercise benefits: shoulders, triceps)

How to ?

  • Lying on your back, holding two dumbbells in each hand in front of your shoulders. Tuck your pelvis under and keep your core tight
  • Push the dumbbells overhead, holding your wrists strong. Then reverse to the starting position. Do 10 reps



Goblet squat: (This exercise benefits: hip flexors, quads, lats, calves, glutes, hamstrings)

How to ?

  • Stand with your feet hip-width apart and hold your dumbbells together in front of your chest, elbows down
  • Push your hips back and bend your knees to lower into a squat, elbows brushing the insides of your knees. Hold for 3 secs then push yourself back up. That’s one rep. Do 20 reps



Floor dumbbell Russian twist: (This exercise benefits: core, abs)

How to ?

  • Sit on the floor with your ankles together. Hold a dumbbell with both hands. Twist your arms to one side, clasping the dumbbell firmly
  • Hold the dumbbell so you are nearly touching the floor. Embrace your core and do the same on the other side. Do 10 reps